There is no argument that strength training has many benefits and is indeed the fountain of youth, however there are many opinions when it comes to the number of sets and reps you should do, how much you should rest in between sets and how much resistance you should use. One guy in the gym may swear by six to 10 sets of each exercise, another says three sets is all he needs to put on muscle. One trainer may tell you to rest for 30 seconds between exercises and another up to three minutes.
So, who's right? It comes down to personal goals. We'll take a look at four different training goals.
The first is muscle endurance. This person may be a long distance runner or cyclist who wants to improve the muscle endurance fibers. In this case, he or she would choose 65 percent of their one repetition maximum. They will engage in more than 12 repetitions for two to three sets, resting only 30 seconds between sets and exercises.
The idea is to keep the resistance light, the reps high and the rest time low. That regimen keeps the endurance demand up with the lower intensity and longer duration routines. This type of strength routine is one of the best to enhance an endurance athlete's performance.
The second goal is hypertrophy, otherwise known as increasing muscle size. This is the goal of body builders. To increase muscle size, choose a resistance that is 65 to 85 percent of your one repetition maximum. Perform six to 12 reps for three to six sets, resting from 30 seconds up to 90 seconds. This high intensity, short duration training will increase the size of the muscle fibers.
To train for muscle strength, you should select a resistance that is 85 percent or higher than your one repetition maximum. Repetitions are six or less for two to six sets, resting from three to five minutes between sets. Because the intensity is so high, the rest between sets has to be longer. Many athletes who need to increase their strength to perform on the field will use this prescription.
Finally, there are routines for those looking to increase muscle power. Think of an Olympic power lifter. These athletes use resistance that is 75 to 90 percent of their one repetition maximum, performing only one to five reps. They repeat each exercise for three to five sets and rest up to five minutes between each set. Plyometric exercises are used when training for power.
If your routine is going to include some combination of the above goals, you should work the power moves first because they are explosive and require the most energy burst. Second, perform multi-joint exercises also known as compound exercises along with all of your ab and lower back work. Lastly, finish with your single joint and smaller muscle group exercises like bicep curls.
Keep in mind that genetics is a big factor in the results we can expect to see regarding muscle size. We are born with a certain amount of strength and endurance muscle fibers and one does not convert to the other, regardless of how much we train. Folks like Arnold Schwarzenegger are genetically blessed with a majority of strength fibers. Someone like Lance Armstrong is blessed with a lot of endurance fibers. Most of us have a 50/50 mix of both.
In addition to your genetics, your age, diet and the amount of sleep you get will have an effect on your training results. Typically, as we get older we lose muscle, but that can be reversed with regular and intense strength training. To give you an example of a ratio of meals, consider 20 - 25 percent protein, 20 - 25 percent fat and 50 - 55 percent carbohydrates. Finally, you should strive for seven to nine hours of sleep nightly. It's when the muscles are resting that they will grow in size and strength. If you are having difficulty with sleeping, consider a natural sleep aid.
Regardless of your training goals, be sure to get into the gym two to three times per week to experience the many benefits of strength training (these guidelines are provided by the American College of Sports Medicine.) Exercise is both an art and a science and therefore leaves room for interpretation and variation. As long as you are challenging your muscles you will see results!
Anyone interested in fitness wants to have great looking abs - firm, rippled and well-toned, along with a trim waist. All those are achievable, but beware accepting any myths about flat stomachs and spot reduction around the waist.
As you exercise, you consume energy measured in calories. When you consume enough to deplete the available energy, and enough to reduce the sugars that convert easily, the body goes after stored energy. That stored energy is largely in the form of fat deposits in adipose tissue. Remember that nutrition is an important part of any exercise program. Different online stores offer wide ranges of nutritional products to help you maintain strength and endurance such as Whey Protein for muscle repair, maintenance and growth.
But that process takes place non-selectively. You don't get to choose which fat deposits the body converts. That means, you can't 'spot reduce' by working on your abs. The effect is still achievable, but doing abdominal exercises alone doesn't target that fat.
When you focus on the abs, you will build strength in that area, by increasing the muscle mass in those muscles. That's helpful for a number of reasons. It keeps a firm, strong layer of muscle which helps keep the stomach and other internal organs well inside the plane defined by your hips. You get a nice trim, flat look.
Abdominal exercises help in another way, too. Since the abdominals are large muscles, they consume a proportionately larger percentage of energy than, say, your jaw muscles. That means that as you work them, they have to be supplied with more energy to move through the range of the exercise. That burns many calories, resulting in weight loss and fat reduction.
The effect is also limited by genetics and age. Some people store more fat around the middle more readily than others. Gender, obviously, makes a difference as well.
Many women in their 40s will naturally develop a pouch in the lower abdomen as their hormones change. Many men will naturally develop 'love handles' at the side, since they store fat in adipose tissue there more readily in their 40s than they did in their 20s.
In order to achieve the desired effect you have to approach muscle fatigue. There's no need to perform a hundred crunches to accomplish that. Done correctly, 20 reps is enough. You don't even have to go to the gym. You can do pelvic tilts while sitting in a chair in the office.
But for best effect, warm up and try the following:
Lie on your back, with your knees raised and cross your arms across your chest. Then lift your shoulders off the floor and hold for 30 seconds. You can feel the effect on your abs already. To make the exercise more difficult, put your hands at the side of your head. Don't use your hands to lift your head, just keep them still. For maximum effort, put your hands above your head, then perform the same shoulder lift and hold, focusing on the abs.
Feel the burn. Repeat daily for 10 minutes or twenty reps, in a few weeks, you'll see definite results.
These are tips for beginners, those who are not into the advance stages of ab exercises. For those who are in advanced stages, check out FitnessVip's Youtube channel to learn more.
What works for General Health?
Getting everything you need for optimal health from your diet is a great concept, but 80% of Americans don't even eat the recommended minimum 5 servings of fruits and vegetables a day. So supplements, starting with a high-quality multivitamin, are an addition most health experts recommend. What else is important for general health? Some of the most important supplements to add daily include Soy Protein to promote weight loss, heart and bone health, Calcium and Potassium for bone and heart health, and Spirulina and Colostrum for a healthy immune system.
Soy Protein: shown to promote weight loss, lower cholesterol, reduce the risk of bone loss and soothe menopausal symptoms.
Soy is a naturally low-calorie, low carbohydrate super food that is an excellent vegetarian protein source. Soybeans are the only beans considered a complete protein because they contain all eight essential amino acids. Soy contains more protein than milk without the saturated fat or cholesterol. Yet soy is high in fiber and is a low-glycemic index food, which helps regulate blood sugar and insulin fluctuations. Soy protein, either in shakes or in foods, has been shown to effectively promote weight loss.
The FDA approved heart health claim "soy Protein, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease" indicates that soy protein should be included in every adult's regimen. Soy protein has also been shown to to reduce the risk of bone loss, as well as soothe hot flashes and other menopause-related discomfort. Don't wait to supplement your diet with soy protein!
Calcium: the most well-studied, essential supplement for life-long health and well-being.
The need for calcium starts early and continues your entire life. Calcium is essential for bone development and cell function and has been proven in the highest quality clinical studies to effectively treat high blood pressure, premenstrual syndrome and bone loss. Yet USDA studies show that 55% of men and 78% of women do not get enough calcium in their diet. This is why many healthcare professionals recommend supplemental calcium to people of all ages.
Calcium has been clinically proven to prevent and treat bone loss and osteoporosis, a disease that frequently causes older adults, especially women, to suffer from porous bones that easily fracture. Calcium has been show to safely and naturally lower high blood pressure. And studies show that calcium helps alleviate premenstrual symptoms like water retention and pain. At any age, even if you get some calcium in your diet, calcium supplementation is not only helpful, it is essential.
Spirulina: the best plant protein source also strengthens the immune system.
Spirulina, a blue-green algae filled with vitamins and essential nutrients, has been consumed by people in Mexico and Africa for thousands of years. It is rich in vitamin E, beta-carotene, B vitamins, and gamma linolenic acid or GLA , an essential fatty acid. Spirulina is also packed with amino acids, and is the best source of protein from a plant.
Clinical studies show that Spirulina can increase the production of Natural Killer cells in the blood stream, helping strengthen the immune system to fight off viruses and cancer. Spirulina has also been shown to block some of the allergic reaction in people with nasal allergies. If eating algae isn't your cup of tea, Spirulina is also available in supplement form.
Potassium: essential for heart, digestive, muscular and skeletal health.
Potassium is a mineral that is important for normal heart, digestive and muscular function. It helps the kidneys function normally and plays a key role in cardiac, skeletal, and smooth muscle contraction. Low levels of potassium have been linked with high blood pressure, increased risk of stroke and poor lung function. High dietary intake of potassium is recommended for optimal heart health and to help preserve bone mass and prevent osteoporosis. Potassium is found in fruits, vegetables and legumes, and also in supplement form.
Colostrum: life's first food provides multiple immune and growth factors for a strong immune system.
Colostrum is life's first food, produced by the female of the species within 72 hours after giving birth. Colostrum is essential immune protection which can be critical to the survival of the offspring. Bovine Colostrum has been used in India for thousands of years by Ayurvedic physicians. Colostrum has also been used in Scandinavian countries. In the U.S. Colostrum was used as an early antibiotic before the discovery of penicillin and other antibiotics. Colostrum's health benefits have been studied and documented by western scientists since the late 18th Century.
The modern medical community has conducted thousands of published scientific and clinical studies demonstrating the immune protective and health enhancing properties of Colostrum. There are two major ways that Colostrum has been shown to support health. First, Colostrum provides multiple immune factors and natural antibodies to provide a strong support for the immune system. Second, Colostrum has growth factors which build and repair lean muscle and aid stamina. As we age, we lose immune and growth factors, leading to weakness and illness. Now there is a scientifically proven, natural way to replace them - Colostrum.